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I will have my work notifications turned off on my phone outside of my working hours, and do things not related to work. I got this advice from a friend because I used to be worried things would pile up. She told me that once she stopped responding to things outside of working hours, she stopped getting them. Before this, she had created a reputation as someone who'd always respond and help, which is definitely me. When she set boundaries and stopped rushing to put out other people’s fires, she earned more respect from leadership.
At my former job I made sure to have some boundaries that I enforced pretty rigorously. I wouldn't work excessive hours, and I would not get involved in work calls after hours. This constant pressure to always be working is a pernicious trap. Once you give in to that you've just set yourself up to be exploited.